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Low FODMAP Enchiladas


Shake up your dinner routine with these low FODMAP enchiladas! Packed with flavour, these enchiladas are an easy way to spice things up at the dinner table. 



Red Enchilada Sauce

  • 2 tbsp low FODMAP garlic infused oil
  • 1 tbsp chilli powder
  • 2 tsp dried parsley
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1/2 tsp ground cumin
  • 1/4 tsp black pepper
  • 1/4 tsp salt
  • 1/2 cup low FODMAP salsa
  • 2 can tomato paste (6 oz each)
  • 3 cups of water


  • 1 tbsp garlic-infused olive oil
  • 1 lb ground beef
  • 1/2 tsp salt
  • 1/4 tsp ground cumin
  • 1/4 tsp dried oregano
  • 1/8 tsp cayenne pepper
  • 10 low FODMAP tortillas
  • 1.5 cups cheddar cheese (shredded)
  • 1 tbsp green onions (green parts only, chopped)


Red Enchilada Sauce

  1. Heat your garlic-infused oil in a saucepan over medium heat, then add your spices (chilli powder through salt). Give them a swirl to turn the oil into a paste, then quickly add your low FODMAP salsa and tomato paste. Stir the ingredients together, then add your water. Simmer, uncovered, for 15-20 minutes.


  1. Preheat oven to 375 degrees. 
  2. Heat oil in a frying pan over medium heat. Add ground beef and spices (salt through cayenne pepper) and cook until browned. 
  3. Place a few spoonfuls of enchilada sauce in the bottom of the 13 x 9″ baking dish. Spread the sauce lightly over the bottom of the pan to prevent the enchiladas from sticking. 
  4. Place a spoonful of enchilada sauce down the center of a tortilla, followed by a spoonful of ground beef, and 1 tbsp of shredded cheddar cheese. Wrap up the enchilada like a taco and place it in the baking dish, edges down. Repeat for each tortilla. 
  5. Spread remaining enchilada sauce over the enchiladas and top with cheese. Bake for 20-25 minutes (until cheese begins to bubble). Top with optional green onions. Serve warm. 


To save time, you can make your enchilada sauce the night before. 

  • Prep Time: 30 minutes
  • Cook Time: 25 minutes
  • Category: Dinner
  • Cuisine: Mexican


  • Serving Size: 2 enchiladas
  • Calories: 308
  • Sugar: 10 g
  • Sodium: 657 mg
  • Fat: 34 g
  • Saturated Fat: 12 g
  • Unsaturated Fat: 11 g
  • Trans Fat: 0 g
  • Carbohydrates: 38 g
  • Fiber: 7 g
  • Protein: 32 g
  • Cholesterol: 96 mg

Keywords: low FODMAP enchiladas, gluten-free enchiladas, beef enchiladas